“Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson 

All levels class

Push Jerk

4 reps @ 80% of Press 1RM

4 reps @ 90%

3 reps @ 95%

3 reps @ 105%

2 reps @ 115%


With a 15 min time cap

Run 1 mile



Double Unders

Sit Ups




Master’s Class


Ring Holds/ Ring Dips



Overhead Squat

5 sets of 5 reps



20x Sit Ups

15x Step Ups

10x Push Press (light)

4 rounds for time